• This site requires you to update your browser. Your browsing experience may be affected by not having the most up to date version.
    Please visit http://www.microsoft.com/windows/ie/ to upgrade.

  • JavaScript has been disabled in your browser. Please enable JavaScript to experience the full functionality of our website.

For Farmers
Free range farmers on range

Farm Sustainability Dashboard

The Farm Sustainability Dashboard has been designed to improve industry best practice and meet evolving community expectations. It has been created for business owners and is appropriate for farms of all sizes.

Eggs and Pregnancy

Egg buddha bowl 7481

Eggs and Pregnancy

Skip Directly to:

Nutrition Before Pregnancy 

Good nutrition is not only essential during pregnancy, but a growing body of research is confirming the important role diet also plays in fertility and conception.1 For women trying to become pregnant evidence suggests they should consume a diet rich in a variety of wholefoods such as fruits and vegetables, wholegrains, lean meats, fish, eggs and dairy foods.2,3 In particular an adequate intake of the essential nutrient folate has been shown to increase the chance of achieving and maintaining a pregnancy.2  
 
Nutrition has also been linked with improving sperm quality and function.4 Similar to women, men should be encouraged to consume a diet rich in whole foods5 with research highlighting the particular need for adequate intakes of the antioxidant nutrients zinc and selenium as well as omega-3 fats.6

Eggs are a nutrient dense whole food that can provide valuable nutrition for both men and women prior to pregnancy. One serve of eggs provides 49% RDI of folate, 41% RDI of selenium and 8% RDI of zinc. Eggs also a good source of omega-3 fats.

Nutrition During Pregnancy 

Pregnancy and lactation increase a woman’s nutritional requirements for key nutrients such as energy, protein, omega-3 fatty acids and most vitamins and minerals including folate, iron, iodine and vitamin D. Choline has also been specifically identified as a nutrient of importance during pregnancy and lactation.7, 8, 9  Adequate nutrition during pregnancy is essential to optimise both maternal health and that of the developing child.3 For consumer-friendly information about feeding eggs to babies and children click here
 
Adopting a healthy eating pattern throughout pregnancy and lactation is important and should include the consumption of lean meats and alternatives such as eggs, fish, legumes, lentils, nuts and seeds to provide energy, protein and a range of important micronutrients. The 2013 Australian Dietary Guidelines recommend pregnant women consume 3-4 serves of lean meats and/or alternatives daily (1 serve is equivalent to 65g cooked lean meat, 1 cup cooked legumes or lentils, 30g nuts or seeds, or 2 large eggs)3, however it is estimated that only 10% of Australian women meet this recommendation.10 Furthermore Australian research has shown pregnant women display poor knowledge of and adherence to dietary recommendations.11 
 
Egg consumption during pregnancy 
A 2017 systematic review of dietary changes made by pregnant women found they commonly reported decreasing egg consumption.12 Not only is well cooked egg safe to consume during pregnancy, it can also add valuable nutrition to the diet. Furthermore, current evidence indicates the avoidance of eggs during pregnancy does not prevent the development of food allergies in children.13 

Energy Intake (kilojoules/calories)

Energy intake throughout pregnancy must be sufficient to allow optimal growth gain of the developing foetus. In Australia average energy intakes in pregnancy are around 9200kJ per day.12 Many women experience morning sickness and heartburn during pregnancy, which can lead to a reduction in the variety of foods eaten and/or frequent vomiting. As a result, nutrient availability and absorption may be reduced. Consumption of nutrient dense foods that are easily tolerated is important at this time and eggs can play a useful role. 
 
Women who are overweight prior to pregnancy are encouraged to gain less weight than women of a healthy body weight.14 This group of women may need to limit food intake to reduce the rate of weight gain.14 To ensure adequate nutrition, it is particularly important for women who are overweight to consume nutrient dense foods during pregnancy within a kilojoule-controlled diet. A recent randomised controlled trial in overweight pregnant women found a higher protein (25-28% protein), low GI (≤ 55) diet during pregnancy resulted in significantly lower gestational weight gain compared to a moderate protein (15-18% protein) and moderate GI (>60) diet.15

Eggs are a nutrient dense food which provides 13 vitamins and nutrients  as well as high quality protein, antioxidants and omega-3 fats. One serve of eggs* provides 620kJ, representing 33-44% of the additional kilojoule requirements during pregnancy and 29-31% during lactation, while providing up to 150% or more of the additional requirements for a selection of vitamins and minerals. Table 1 shows the extra nutrients required during pregnancy, and the amount provided by one serve of eggs*. 

Table 1 Additional Nutrient Requirements During Pregnancy16 

Nutrient

Additional requirements during pregnancy

% additional RDI provided by one serve of eggs*

Energy

1400kJ (1st trimester)

44%

 

1900kJ (3rd trimester)

33%

Protein

14g

91%

Iron

9mg

18%

Zinc

3mg

33%

Folate

200μg

49%

Iodine

70μg

61%

Vitamin B12

0.2μg

150%

Vitamin A

100μg

100%

There are a number of key nutrients of particular importance during pregnancy. These are outlined in table 2.  

Table 2 Key Nutrients in Eggs and Their Role in Pregnancy

Nutrient

Role in Pregnancy

Amount in 1 serve eggs

Benefits from eggs

Protein

Required for growth and development of infant.

12.7g [21%RDI]

Eggs contain all essential amino acids. Protein from eggs is highly bioavailable 16.

Iron

Required for transporting oxygen around the body.

1.7mg [6%RDI]

 

Zinc

Vital role in development of genetic material.

1.0mg [9% RDI]

 

Folate*

Required for foetal cell division and growth. Reduces the risk of neural tube defects.

97µg [16% RDI]

 

Vitamin B12

Required for growth and development, manufacture of DNA, function of the nervous system and production of red blood cells.

0.3µg [11%RDI]

Eggs are a key source of vitamin B12, particularly for ovo-vegetarians who are at high risk of vitamin B12 deficiency.

Vitamin A

Required for normal growth and development as well as immune function.

102µg retinol [13% RDI]

Eggs contain a highly bioavailable form of vitamin A which is easily absorbed due to presence of fat15.

Vitamin D*

Required for bone health. Possible role in development of immune function.

8.2µg [82% RDI]

Eggs are one of the few food sources of vitamin D.

Long chain omega-3 fatty acids

Required for development of visual and brain function.

114mg [99% AI]

Eggs provide an alternate source of omega-3s to fish and seafood options.

Iodine

Required for normal thyroid function. Iodine deficiency can cause miscarriage, stillbirth and mental impairment of the foetus.

43µg [20% RDI]

Eggs are one of the few natural sources of iodine in the diet.

Choline

Required for growth and development including normal brain development and function.

327mg [74% AI]

Eggs provide more choline per kJ than most other foods. Find out more.

*Notes: Folate needs are highest prior to conception and during the first few weeks of pregnancy.16 A 400-500µg folate supplement at these times is recommended.18 The % RDI claim for vitamin D is based on the RDI in the Food Standards Code. All other values are based on NHMRC nutrient recommendations for pregnant women. 

Eggs and Food Safety

While eggs provide an array of important nutrients during pregnancy, it is important to be aware of the food safety guidelines surrounding their consumption by pregnant women. All egg dishes should be cooked thoroughly and raw egg in food (such as in home-made mayonnaise and aioli) needs to be avoided during pregnancy.18 Commercial products containing eggs such as store-bought mayonnaise and aioli can be consumed as the products are heat treated, destroying any potential harmful bacteria. 

Conclusions

Good nutrition is vital before, during and after pregnancy. Pregnancy is a time of increased nutritional requirements with only a moderate increase in total energy (kilojoule) requirements. It is therefore essential to consume a nutrient dense diet, which includes a variety of whole foods from the core food groups. Including eggs in the diet is an excellent way of assisting pregnant and lactating women to meet their increased nutritional requirements without exceeding daily energy requirements. One serve of eggs* provides almost 100% of the additional protein requirements and around a third of the extra kilojoules required during pregnancy and lactation. They also assist in reaching the increased micronutrient requirements during pregnancy such as iodine, zinc, folate and iron. Eggs are recommended as part of a healthy eating pattern that also includes sufficient amounts of wholegrains, fruits, vegetables, dairy foods, lean meat, fish, poultry and healthy fats.
 

This statement is for healthcare professionals only.

For consumer-friendly information about eggs and pregnancy click here.

*One serve = 2x60g eggs (104g edible portion)

Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our weight loss or vegetarian meal plan today!

Useful links:

Dietitians Australia – Nutrition for pregnancy  

NSW Food Authority – Pregnancy and food safety   

Useful Resources

FAQs

What are the nutrients in eggs?

Eggs provide protein, fat (two thirds of which is unsaturated fat), omega-3s, potassium, sodium, magnesium, phosphorus, iron, selenium, zinc, iodine, thiamine, riboflavin, vitamin B5, B6, B12, folate and vitamins A, D and E.

Is it safe to recommend eggs during pregnancy?

Eggs are a nutrient dense food meaning they can play an important role in contributing to nutrient intakes during pregnancy. There are some recommendations, however, when it comes to consuming eggs safely at this time. Eggs should be cooked thoroughly and avoid using cracked or dirty eggs. It is also important to avoid any products containing raw eggs such as home-made mayonnaise, chocolate mousse or aioli.

References:

  1. Caut, C., Leach, M. & Steel, A. Dietary guideline adherence during preconception and pregnancy: A systematic review. Matern Child Nutr 16, e12916 (2020). 
  2. Chiu, Y. H., Chavarro, J. E. & Souter, I. Diet and female fertility: doctor, what should I eat? Fertility and Sterility vol. 110 560–569 (2018). 
  3. National Health and Medical Research Council. Australian Dietary Guidelines. (ed. National Health and Medical Research Council) (NHMRC, Canberra, ACT, Australia, 2013). 
  4. Nassan, F. L., Chavarro, J. E. & Tanrikut, C. Diet and men’s fertility: does diet affect sperm quality? Fertility and Sterility vol. 110 570–577 (2018). 
  5. Salas-Huetos, A., James, E. R., Aston, K. I., Jenkins, T. G. & Carrell, D. T. Diet and sperm quality: Nutrients, foods and dietary patterns. Reproductive Biology vol. 19 219–224 (2019). 
  6. Salas-Huetos, A. et al. The effect of nutrients and dietary supplements on sperm quality parameters: A systematic review andmeta-analysis of randomized clinical trials. Advances in Nutrition vol. 9 833–848 (2018). 
  7. Korsmo, H. W., Jiang, X. & Caudill, M. A. Choline: Exploring the Growing Science on Its Benefits for Moms and Babies. Nutrients 11, (2019).
  8. Derbyshire, E.; Obeid, R. Choline, Neurological Development and Brain Function: A Systematic Review Focusing on the First 1000 Days. Nutrients 2020, 12, 1731.
  9. Obeid, R., Derbyshire, E., & Schön, C. (2022). Association between maternal choline, foetal brain development and child neurocognition; systematic review and meta-analysis of human studies. Advances in nutrition (Bethesda, Md.), nmac082. Advance online publication. https://doi.org/10.1093/advances/nmac082

  10. Mishra, G.D., Schoenaker, D.A., Mihrshahi, S. & Dobson, A.J. How do women's diets compare with the new Australian dietary guidelines? Public Health Nutrition [Epub ahead of print](2014). 
  11. Bookari, K., Yeatman, H. & Williamson, M. Falling short of dietary guidelines - What do Australian pregnant women really know? A cross sectional study. Women Birth (2016). 
  12. Slater, K. et al. Do the dietary intakes of pregnant women attending public hospital antenatal clinics align with australian guide to healthy eating recommendations? Nutrients 12, 1–14 (2020). 
  13. Hillier, S.E. & Olander, E.K. Women's dietary changes before and during pregnancy: A systematic review. Midwifery (2017). 
  14. Blumfield, M.L., Hure, A.J., Macdonald-Wicks, L., Smith, R. & Collins, C.E. Systematic review and meta-analysis of energy and macronutrient intakes during pregnancy in developed countries. Nutr Rev 70, 322-336 (2012). 
  15. Geiker, N. R. W. et al. A high-protein low-glycemic index diet attenuates gestational weight gain in pregnant women with obesity: the “An optimized programming of healthy children” (APPROACH) randomized controlled trial. Am J Clin Nutr 115, 970–979 (2022).
  16. National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes, (NHRMC, Canberra, 2006). 
  17. FAO. Dietary protein quality evaluation in human health Report of an FAO Expert Consultation. (Food and Agriculture Organisation of the United Nations, Rome, 2013). 
  18. Australian Government Department of Health (2020). Pregnancy Care Guidelines: Nutrition and Physical Activity. https://www.health.gov.au/resources/pregnancy-care-guidelines/part-c-lifestyle-considerations/nutrition-and-physical-activity 
  19. NSW Food Authority (2021). Foods to eat or avoid when pregnant. https://www.foodauthority.nsw.gov.au/consumer/life-events-and-food/pregnancy/foods-to-eat-or-avoid-when-pregnant 

Sign Up To Our Clinical Research Updates Get the latest nutritional news about eggs delivered right to your inbox. Sign up today for access.